Exercising Properly - Bowflex ULTIMATE Owner's Manual

Exercising Properly
Working Out
A workout begins in your mind_ eye. With concentration
and visualization you can approach your workout with a
positive, constructive attitude. A good p_-workout mental
routine is to sit and relax, so you can locus on what you are
about to do and think about achieving your end goal.
Breathing
Tile most important part of breathing during exmvise is,
quite simply, that you do it. Breathing in or out during tile
actual perlk)rmance is not dependent upon tile direction of
air flow relative to exertion. It is, in l_lct, a mechanical
process that changes tile position of your spine as your rib
cage moves. Here are some tips for breathing:
Warming Up
We recommend that you warm up by rowing on tile
Bowflex.
Aerobic Rowing Position:
• Remove bench, unlock the seat.
• Sit on tile seat facing the Power Rods'
1)
Be cautious when you are concentrating or exerting
effort. This is when you will probably hold your breath.
DO NOT
hold your breath. Do not exaggerate b_athing.
Depth of inhalation and exhalation should be natural for
tile situation.
2) Allow breathing to occur naturally. Donk force it.
• Grab tile handles and keep tile arms straight to tile front.
• Position tile amhes of your feet on tile footrest of the
machine, knees bent comfortably.
• Sit up straight with your spine in good alignment.
Performing Your Routine
The workout portion of your fitness routine is the series of
execcises devoted to your particular goals. Remember, make
sure to have fun!
Cool Down
An essential part of tile exercise routine is the cool down.
Gradually reduce the level of exercise intensity so that
blood does not accumulate in one muscle group, but
contimms to cicculate at a decreasing rate. We recommend
tile rowing execcise l_)r the cool down. Remember to
gradually move yourself into a relaxed state.
START FINISH
Motion:
• Initiate the movement by extending the knees while
simultaneously bending the arms and pinching the
shoulder blades together.
• With the arms passing by the sides of your trunk,
the handles should be near your torso as the knees
near extension.
Key Points:
• Do not lose spinal alignment -- keep your chest
lifted.
• If you bend forward during the return toward the
Power Rods, bend at the hips, not the waist.
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